4 types of exercises to prevent and combat osteoporosis


In addition to resistance and stretching exercises, which will help us strengthen muscles and bones, it is essential that we work on balance, to avoid possible falls and fractures,

Fighting osteoporosis is one of the main struggles of medicine. Preventing it is also part of this conquest.

Osteoporosis is a chronic disease that occurs due to decreased bone mass. This makes the bone weak and susceptible to fractures.

Many people may be suffering from it right now without knowing it. In general, in its early stages it goes unnoticed and there are usually no overwhelming symptoms that make it suspicious.

There are many factors that can influence the development of this pathology. In most cases it occurs due to old age or also due to genetic issues.

The truth is that currently there are many ways to prevent and treat it so that it does not take advantage and affect the quality of life .

Although rest is recommended in the face of pain, all treatments recommend that they be complemented with the practice of some low-impact exercises to improve their results, as indicated by various studies .

On this occasion we want to share those kinds of activities that those who have to fight against this disease can do.

It is very important to do them with medical authorization or with the support of a professional trainer. A bad movement can have serious consequences. Are you ready?

1. Cardiovascular exercise to combat osteoporosis

Cardiovascular or aerobic exercises have many benefits for overall health. In addition to enhancing cardiac activity, they also help burn fat and strengthen muscles and bones.

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In the case of people with osteoporosis , moderate performance of low-impact activities is recommended, such as:

  • Swim.
  • Walk.
  • Dance.
  • Work on an exercise bike.
  • Move on the elliptical machine.

However, it is always necessary to consult with the doctor in advance, as advised by the Mayo Clinic , so that the specialist points out what is the appropriate activity, based on bone density and physical fitness.

2. Resistance exercises to combat osteoporosis

For this type of movement it is essential to have an advisor or expert . These will help to consider which are the most convenient machines and exercises depending on the degree of the disease.

In general, it is recommended to work on machines that improve muscle strength, or to do home exercises for the same purpose, especially those that have to do with the work of the lower back, taking into account that fractures in the bones of the back They are very common , so maximum caution is required.

Osteoporosis directly affects the spinal column . It is relevant to reaffirm the muscles that surround it to improve its support.

We must be very careful when practicing these exercises, since for no reason they must be excessive and each movement must be done correctly.

Among the convenient exercises are advised:

  • Leg raise.
  • Pelvis lift.
  • Lifting weights or dumbbells.
  • I work on the gym machines (only with professional advisor).

3. Balance exercises to combat osteoporosis

When a person is diagnosed with osteoporosis, it is very important that they begin to strengthen their balance, since any fall can lead to a serious fracture , such as a hip fracture . In the opinion of the experts , balance is essential in this type of patient.

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Stability is often lost with age when walking and even standing. It is recommended to practice some movements of balance and also of  balance :

  • Hold one leg back and try to maintain stability for 15 seconds.
  • Walk backwards or sideways in a smooth place, taking at least 10 steps.
  • Draw a line and walk on it, on the balls of your feet.

4. Stretching exercises to combat osteoporosis

The stretches are an excellent complement to the previous movements. They help enhance flexibility to improve posture and prevent dangerous falls , as several studies recall .

Helping to strengthen joints and muscles. These types of activities also help protect bones to prevent fractures .

Depending on the severity of the disease, each patient should have a stretching plan recommended by their doctor.

However, in general, it is almost always advisable to respect the following:

  • Do the stretch statically, keeping the position. No bounces or sudden movements.
  • Take a deep breath and breathe out to help the muscle stretch.
  • By “pulling” the muscle and feeling the slight pressure, you should try to keep the posture for a few seconds.

All these exercises must be included in a plan to act against osteoporosis. However, it is absolutely necessary to consult the doctor in advance. Given the delicacy of the disease, some movements are not convenient for some.

As a complement, it is also essential to improve the diet, basing the diet on those foods rich in vitamins and minerals, especially calcium and magnesium.

Receiving the diagnosis can encompass many fears for the consequences involved, but by adopting a healthy lifestyle, you can cope appropriately . Cheer up!

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